May 27, 2015 – Masters Games

Workout of the Day
Mobility and Activation
Three sets, not for time, of:
Hamstring Floss x 15 pulses per side
Inchworm Walk + Toe Drag x 4 reps
Foam Roller Hamstring Curls x 8-10 reps

A.
Five sets of:
Deadlift x 3 @ 75-80% @ 11X1
Rest as needed

B.
Every minute, on the minute, for 4 minutes, complete:
Tall Jerks x 3 reps

and then …

Every two minutes, for 12 minutes (6 sets), complete:
Split Jerk x 2 reps @ 75-85%
(if possible, use blocks)

C.
Every minute, on the minute, for 20 minutes:
Even Minutes – 10 Thrusters
Odd Minutes – Muscle-Ups

40-54: 95/65 lbs; 3-4 Muscle Ups
55-59: 95/55 lbs; 2 Muscle Ups
60+:

65/45 lbs; 1 Muscle Up OR 5 Ring Dips

D.
Three sets, not for time, of:
Banded GHD Hip Extension x 15 reps @ 10X1
Rest as needed
Barbell Hip Bridges x 10 reps @ 10X2
Rest as needed

Optional Additional Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1: Pause Front Squat x 1 reps @ 24X1
Minute 2: Strict Handstand Push Ups to 4/2″ deficit x 4-6 reps

50-59:

Strict Handstand Push Ups with no deficit
60+: Strict Handstand Push Ups with a 2″ riser

B.
Five sets of:
200 Meter Run @ 85-90%
200 Meter Jog @ 60%
400 Meter Run @ 85-90%
Rest 60 seconds (walk during your rest)
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